The 7 cheapest and most nutritious foods to recommend to patients on a budget
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Lentils are a nutrient powerhouse. [One serving] contains 7 grams of protein and 3 grams of fiber (and we know many people fall short on their fiber requirements). Plus, they have 2 mg of iron. They also boast high quantities of folate, magnesium, and potassium.
—Tiffany Bruno, MS, RDN
With society as fast-paced as it is, American families often rely on quick, ultra-processed foods. Off to work? Grab a cheap, preservative-filled pastry. Middle of the day slump? Eat a bag of chips from the vending machine. It’s hard to ignore the convenience of these foods, but many patients feel they don't really have a choice, as they're often cheap and widely available.
Lentils
“One of the healthiest yet underappreciated foods is canned lentils. Lentils are a nutrient powerhouse,” says Tiffany Bruno, MS, RDN, the Director of Education at Switch4Good. “In just one 1/2 cup serving, they contain 7 grams of protein and 3 grams of fiber (and we know many people fall short on their fiber requirements). Plus, they have 2 mg of iron. They also boast high quantities of folate, magnesium, and potassium.”
Bruno recommends adding them to soups, curries, and salads, or eating them as a side dish.
“Although the sodium content of many canned foods can be high, lentils can easily be rinsed to reduce it,” she says. “In many grocery stores, a can of lentils costs less than one dollar and has 3.5 servings. This is an affordable and convenient way to boost anyone’s nutrition."
According to Ayanna Smart, RD, who specializes in dementia care and nutrition, legumes like lentils also serve another useful purpose: “Legumes can 'extend' meat. They do very well for bulking up ground meat,” she notes.
Frozen veggies
Smart also says that veggies can be surprisingly inexpensive, despite the perception of veggies as costly. “Frozen vegetables, which are vegetables that were frozen when fresh, generally retain nutritional quality and are comparable to fresh produce,” she says, recommending leafy greens especially.
“Frozen spinach or frozen kale are great options for soups and stews,” she adds, noting these veggies are often cheaper than their non-frozen counterparts.
Oats
Holiday Durham, PhD, MS, RD, a clinical investigator and research scientist, recommends a few other key foods that can be found for less.
“Whole-grain oats are high in soluble fiber and support heart health and blood sugar regulation,” she says. “Buy them in bulk to save money. Choose plain rolled oats or steel-cut oats to avoid added sugars and sodium in instant varieties.”
Canned fish
Dr. Durham also recommends canned fish, like salmon or tuna, which can be very budget-friendly. “It’s rich in heart-healthy omega-3s, protein, and vitamin D. But opt for varieties packed in water to avoid extra calories. They’re great for salads, sandwiches, and pasta dishes.”
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Another cheap, versatile food she recommends, that you probably don’t think about very often? Sweet potatoes. “They can be baked, mashed, roasted, or added to soups and stews. They store well and are nutrient-packed.” One sweet potato is very large, too, so it can go a long way.
Brown rice
Another favorite that can serve as a meal base for just about every lunch or dinner is rice–but brown rice—not white. “Whole grains provide fiber, B vitamins, and magnesium for sustained energy. Cook brown rice in large batches for cost-effectiveness,” Dr. Durham says.
Seasonal produce
Lastly, stock up on fresh seasonal foods, like fruits and veggies, which are cheaper when they’re in season. And to get an even better price, ”Look for sales on produce nearing its shelf life to reduce costs.”
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